THE22: The Mind Behind The Workout
You’ve heard the rumors, you’ve seen the videos, you might have even tried the workout. But do you really know what THE22 is all about? Get an inside peek into the mastermind behind the class, Amber Dobecka. Not only is Amber a bad a$$ instructor, she is THE22 Program Director and the brilliant mind behind the workout. We’ve picked her brain so you can have the inside scoop.
So what’s the deal with THE22?
A: THE22 is an inspiring strength and conditioning interval workout designed to increase perseverance, power and plyometric skills in less than 45 minutes.
Anyone can do it. Anyone can learn to love fitness. Anyone can come in and wreck their workout (in a positive way), if they are teachable and are ready to get out of their comfort zone. With all the right programming, equipment and instructors, THE22 gives you that opportunity.
THE22 combines strength and conditioning exercises in order to maximize athletic achievements physically and mentally in as little time as possible. Interval training allows clients to participate according to their own perceived exertion and according to his or her own fitness level. So, that means an Olympic athlete and a 6-month pregnant mama can be at the same station, doing the same exercise, and find exactly what they’re looking for, both modifications and challenges available. Every interval is 1 minute or less with minimal rest time in between sets (ahem, 22 seconds… sensing a theme?). Each station will include an interval that focuses on power, perseverance or plyometric movement, which determines the optimal approach to the exercise. This variety will cause muscle confusion, giving everyone their best chance at burning more calories and building more lean muscle in less time. Each workout is designed to target a specific group of muscles, in order to prevent overtraining, yet maintain an attainable workout routine, according to the following schedule:
An Olympic athlete and a 6-month pregnant mama can be at the same station, doing the same exercise, and find exactly what they’re looking for.
Sunday: Total Body + Cardio
Monday: Lower Body + Core
Tuesday: Upper Body + Core
Wednesday: Core + Cardio
Thursday: Lower Body + Cardio
Friday: Upper Body + Core
Saturday: Total Body + Cardio
How is THE22 different from other workouts?
A: Most workouts get boring after a few months because it gets so repetitive. THE22 is different every class, and the fast pace doesn’t give you time to get bored. You won’t have to think about which exercises you need to pair together or how much cardio versus weight-lifting you need to do. The science and method has been created for YOU. And, then it’s being delivered to you in an ultra-motivating, sleek environment, full of real people pumping you up and encouraging you along the way. THE22 also includes the coolest kinds of equipment, things you’ve seen on fitness blogs but may not have tried before– including things like aqua bags, rowers, airdyne bikes, sliders, bosu trainers, TRX straps, and so much more. Truly, THE22 is a synergistic mix of all of the hottest workouts’ best assets.
You won’t have to think about which exercises you need to pair together or how much cardio versus weight-lifting you need to do. The science and method has been created for YOU.
How do you want people to feel when they walk into The Turf, when they walk out?
A: We live busy, hurried, tired lives. We are constantly looking at how we can fit everything into our 24-hour day, while at the same time looking for anything to make us look and feel better. We expect people to come in looking to maximize their time, as well as their calorie burn and strength gains. Outside of a unique and efficient workout, THE22 experience proposes a blend between community camaraderie and personal connection. This workout will be challenging to complete but met with a refreshing ZYN22 cooldown, designed to recharge you to tackle the rest of your day.
I think people will be surprised at how good they feel after finishing THE22. The instructors will teach clients how to push themselves during and after the workout, executing fresh exercises on various equipment, tapping into specific muscle groups each day. People will leave satisfied with the sweat that saturates their shirts and energized by the inspiration filling their minds.
How does THE22 compliment the ride? Why should you do both?
A: THE22 will give riders an opportunity to complement their cardiovascular endurance with muscular endurance – and the opportunity to get stronger. This workout will be more of a hands-on approach for instructors to educate and correct form, target specific muscles, and help clients explore the world outside of their comfort zone. Clients may come to THE22 to get specific coaching and instruction in their workout, and then they might head to the Dome to get that free-spirit ride. THE22 and the cycling classes function seamlessly for a well-tailored workout regimen for anyone looking to maximize strength and conditioning both internally and externally.
THE22 and the cycling classes function seamlessly for a well-tailored workout regimen for anyone looking to maximize strength and conditioning both internally and externally.
What are the benefits of HIIT circuit training?
A: HIIT stands for High Intensity Interval Training. It means pushing your heart rate to its maximum heart rate threshold for a small amount of time. Studies show that having about 12-20 minutes of your workout where your heart rate is at about 85 percent of your maximum heart rate will boost your metabolic rate up to 36 hours post-workout. This is often referred to as the “Afterburn Effect”, meaning that you will burn more fat and calories even while resting (PSA: we’ll get to that afterburn subject later).
What excites you the most about THE22 launch?
A: Personally, I’m excited to share my passion… God teaches me through fitness. When teaching and encouraging people to tap into their body and mind’s maximum potential, I get to witness individual transformations in real time. I’m excited to see our ZYN22 vision come to life in a new arena, to reach more people and as a community, share our stories in ways that equip each other. I’m excited about all the cool equipment, and the energy evident in studio. I’m excited to see all the sweat shared and the towels thrown. All the high fives and the fist bumps from station to station. All the hype in a workout being translated to life outside exercise – to marriage, parenting, relationships, work, hobbies. I’m excited for ZYN22’s growth and my own growth. All in all, I’m excited to see lives changed.
I’m excited to see our ZYN22 vision come to life in a new arena, to reach more people and as a community, share our stories in ways that equip each other. I’m excited about all the cool equipment, and the energy evident in studio.